Workout of the Day Friday April 30th 2021

Strength & Conditioning:

A.) Strict Press (3-3-2-1-1-1)

Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets.  So make appropriate jumps.

Big breathe. Elbows down. DRIVE!

B.) 7min. AMRAP:
7 Hang Power Cleans 115/75lbs.
7 Front SquatsRest 3min.

7min. AMRAP:
7 Burpees
7 Push Jerks 115/75lbs.

ADV is 135/95lbs. for both sections.

Back in the day, I use to do that first section multiple times a month because I loved that combo so much. I would always shoot for 10 rounds. Now, everyone is so much more advanced that we have to add a second part these days… But… For old time sake… Make it rain on part 1 for me?? Who’s got 10+ rounds in them!?

Booty Crew:

*I was so sore from Friday last week I almost don’t want to change a thing but…

A.) EMOM 10 Min

8 Barbell Hip Thrusts with 3 pulses at the top of bottom (try to add 5 lbs from last week)

B.) EMOM 10 min:

12 Barbell Glute Bridges + 5-10 Pulses at the end of each set

C.) 20 min AMRAP: *do both exercises on the same leg before switching legs

10 Heavy Step ups

15 Heavy DB Donkey Kicks

*10 HS Kick Ups after you finish a leg

D.) 20 min AMRAP:

30 skaters each leg

30 Side lying Plate Abduction each leg

30 Lateral Band Walks each leg

*5 HS Kick Ups after each exercise


35min. to finish…
90 Calories
80 Barbell Overhead Squats 45/35lb
70 Calories
60 Front Rack Lunges 95/65lb
50 Calories
40 Front Squats 115/75lb
30 Calories
20 Back Squats 135/95lb.I just want today to be a fun long breather with leg focus. You can choose any piece of cardio you want for the calories. You may switch between the bike, row, or ski at anytime. You may also stay on the same cardio piece the whole time. If you can not do the weights prescribed that’s ok, just try and increase the weight to something a little heavier each time.

*Ladies do 70% of the calories.
*You may not finish this, so scale accordingly if you know you’re going to be on the slow side 😉

Daily D:

5 Rounds:
12 Double DB Snatches  45/30s
12 Single DB Russian Twists

4 Rounds:
15 DB Thrusters 45/30s
50 Double Unders

Get as far as possible…
Strict Chin-Ups (underhand grip)
Strict HSPU’s

Short on time? You can kip the whole last section instead of strict reps. If you want to try and complete it strict but you just can’t hit those numbers yet, you can shoot for 10 rounds of 3 and 3 or something like that to keep you moving but more sustainable reps.

Double DB Snatch:

Full Body Aesthetics Day 12 Cycle 9:

6-8 Barbell Strict Press
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page

6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page

Chest/Back Superset:
15-20 Incline DB Bench Press
Immediately into;
12-15 Regular Grip Barbell Rows
Rest 2min. Repeat For 3 Total Sets

Bicep/Tricep Superset:
8-10 Banded Single DB Curls (held lateral)
Immediately into;
8-10 Banded Single DB Skull Crusher (held lateral)
Rest 90sec. Repeat For 3 Total Sets.

3 Sets of Seated DB Calves to failure
– Rest 2min. Between Sets
– Shoot for a weight that gets you 15-20 reps



The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.

NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — 3 x 6 x 100lbs.
Week 5 — 3 x 7 x 100lbs.
Week 6 — 3 x 8 x 100lbs.
and so on….


NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”

Categories: WOD